Table of vitamins containment

Intake of some nutrients in vegetables
Vegetables	Amount		Calories	A(IU)	C(mg)	Potassium(mg)
Beet	1cup, cons.		45	5	5	170
Broccoli	1 cup, cooked		50	2500	80	340
Green cabage	1 cup, cooked		30	130	35	310
Carrot	1 middle, fresh		30	20250	10	230
Cauliflower	1 cup, cooked		30	20	70	400
Celery	45cm, fresh		5	55	5	115
Corn	1 cup, frozen		70	200	5	115
Cucumber	1/3 of medium		15	50	5	160
Kale	1 cup, cooked		40	9600	55	290
Green salad	4 big leaves		20	2800	35	400
Mushrooms	1 cup, pieces		10	0	2	260
Onion	1 cup, pieces		30	0	5	125
Peas	½ cup, cooked		70	500	10	220
Potato	1 medium,baked		110	trag.	15	420
Spinach	1 cup, cooked		50	14800	25	565
Tomato	1 small,fresh		25	770	25	275
Tomato, puree	1 cup, cons.		45	1500	30	560
RECOMMENDED DAILY AMOUNT				>5000	>60	>3500
Intake of some nutrients in fruits
Vegetables		Amount	Calories	A(IU)	C(mg)	Potassium(mg)
Apple		1 medium	80	75	10	160
Apple, juice		1 cup	115	0	2	300
Apricot		10 dried halves	85	2550	1	480
Banana		1 medium	105	90	10	450
Cranberry		1 cup	40	70	10	65
Melon		1 cup, pieces	55	5150	70	495
Cherry		10 sweet	50	145	5	150
Dates		5 dried	115	20		270
Fig		1 medium,fresh	35	70	1	115
Grapefruit		1 medium, pink	35	320	45	160
Grapefruit, juice		1 cup, white	95	25	95	400
Grapes		1 cup	60	90	5	175
Kiwi		1 medium	45	135	75	250
Orange		1 cup	65	255	80	250
Orange juice		1 cup, fresh	110	50	125	500
Peach		1 medium	35	465	5	170
Pear		1 medium	100	35	5	210
Pineapple		1 cup, fresh	75	35	25	175
Pineapple, juice		1 cup	140	1	25	335
Plum		5 dried	100	830	2	310
Raisins		1/3 cup	150	4	2	375
Strawberry		1 cup, fresh	45	40	85	245
Watermelon		1 cup	50	585	15	185
RECOMMENDED DAILY AMOUNT				>5000	>60	>3500

"Sports nutrition", Nancy Clark

“Athletes’ nutrition”, Marina Djordjevic Nikic